Mikkipedia

Mikki Williden

Mikkipedia is an exploration in all things health, well being, fitness, food and nutrition. I sit down with scientists, doctors, professors, practitioners and people who have a wealth of experience and have a conversation that takes a deep dive into their area of expertise. I love translating science into a language that people understand, so while some of the conversations will be pretty in-depth, you will come away with some practical tips that can be instigated into your everyday life. I hope you enjoy the show!

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#490
August 4 · 1 hr 11 min
Medical Astrology: An Ancestral Lens on Health with Kira Sutherland
Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz In this episode, Kira joins Mikki to explore medical astrology through the broader lens of ancestral medicine. They discuss how astrology once sat alongside herbal medicine, food, seasonal living and close observation of the natural world as part of a practitioner’s medical map. This is not a conversation about newspaper horoscopes or using a birth chart to diagnose disease. Instead, Kira explains how medical astrology may be used as a constitutional and reflective framework for considering temperament, health patterns, resilience, vulnerability and timing. They explore the roles of the four elements, the relationship between planetary cycles and the body, and whether astrology can sometimes provide language for experiences that are not easily captured by standard testing. Drawing on Kira’s background in naturopathy and nutrition, they also examine how ancestral knowledge might complement modern healthcare without romanticising the past or abandoning scientific scrutiny. Ultimately, the conversation asks whether health is only about identifying what is wrong with the body, or whether it can also involve understanding the patterns the body may be expressing. Kira is an Australian Naturopath, Nutritionist, Herbalist and Medical Astrologer. Known for her vibrant, straight-forward teaching style, Kira has lectured in Medical Astrology within Australia, North America and Europe. In private practice for over 25 years, Kira combines her knowledge in Natural Medicine with her passion for Medical Astrology into a wonderful mix of mind/body medicine. Kira's Medical Astrology training and mentoring programs attract hundreds of students every year from around the world, with rave reviews about her teaching style and breadth of knowledge and application. In her free time, she competes in endurance sport and skis with her family as much as possible. Follow Kira online: https://www.kirasutherland.com.au https://www.astrologyofhealth.com/about https://podcast.mikkiwilliden.com/154 Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden
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#489
August 2 · 22 min
Mini Mikkipedia - Food Noise, Hunger and Cravings: Know the Difference
Food noise, hunger and cravings are often treated as interchangeable, but they arise from different biological and psychological systems. In this episode, Mikki explains how physiological hunger develops gradually in response to the body’s energy needs, while cravings are shorter, cue-driven urges for specific foods. Food noise is different again: a persistent background hum of food-related thoughts linked to reward circuitry, rumination and heightened responsiveness to food cues. Mikki explores why GLP-1 medications can dramatically quiet food noise, how stress, poor sleep and highly palatable foods can amplify it, and why intuitive eating may improve calmness around food without necessarily producing fat loss. She also outlines practical strategies, including improving protein and fibre intake, reducing easy access to trigger foods, addressing stress and sleep, and recognising when medical support may be appropriate. Topics covered The biological differences between hunger, cravings and food noise Why food noise feels intrusive and repetitive How GLP-1 medications affect food reward pathways The role of stress, sleep and ultra-processed foods Practical strategies for reducing appetite-related noise Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order
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#488
July 28 · 1 hr 6 min
Mobility, Strength and Staying Capable as You Age with Darren Ellis
Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com This week on the podcast Mikki chats to Darren Ellis about movement, mobility and function as we age. As always, a grounding conversation that speaks to Darren’s passion in the fitness world and helping us live our best most awesome lives. Darren Ellis, MSc, has an aim to share what he’s learned with as many people as possible, teaching them that there are no shortcuts with exercise, but that it can be achievable, and even fun, with good coaching and a supportive peer group. He is a regular contributor to a variety of popular print and web based health and fitness magazines, public speaker, and consultant to sporting organisations, businesses, universities and television. Specialties: Strength training and nutrition for fitness, sport, weight loss, muscle gain, longevity. Darren can be found at: https://www.darrenellis.coach/ Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden
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#487
July 26 · 24 min
Mini Mikkipedia - Why Perfectionism Sabotages Your Fat Loss Progress
Perfectionism can look like discipline, but when it comes to fat loss, it often creates the exact opposite result. In this episode, Mikki explores why capable, high-achieving people can be disciplined in every area of life yet struggle to stay consistent with food and exercise. She explains the difference between rigid and flexible dietary restraint, why one unplanned meal can trigger an all-or-nothing spiral, and how self-criticism makes it harder to recover from normal setbacks. Drawing on research into self-efficacy, dichotomous thinking and self-compassion, Mikki shares practical ways to build systems that reduce reliance on willpower. The goal is not to follow a plan perfectly. It is to interpret setbacks more constructively, make the next useful decision and keep showing up often enough for consistency to become routine. Topics covered Why discipline is context-specific rather than a fixed personality trait How rigid restraint can increase food preoccupation and loss-of-control eating Why the story you tell yourself after a lapse matters more than the lapse How self-compassion supports control, confidence and continued effort Practical systems for replacing willpower with structure Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order
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#486
July 21 · 51 min
HRT, Tirzepatide and Weight Loss After Menopause with Professor Daniela Hurtado and Dr Regina Castaneda
Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz This week on the podcast Mikki speaks to two researchers, Professor Daniela Hurtado and Dr Regina Castaneda about the interaction between HRT and tirzepatide use. In a conversation led by Regina, they talk about differences that occur as women head through menopause, the role of HRT at mitigating some of these changes and the findings from their paper looking at how hormone therapy might enhance the therapeutic effects of tirzepatide in a postmenopausal population - discussing sex related differences. Maria Daniela Hurtado Andrade, M.D., Ph.D., is from Ecuador where she completed her medical degree at the Pontifical Catholic University. Her curiosity about the causes of obesity led her to pursue doctorate-level training in Physiology and Pharmacology at the University of Florida. Her research focused on the brain's regulation of food intake. After her doctoral training, she completed Internal Medicine training at the University of Pittsburgh Medical Center in Pittsburgh, PA, and Endocrinology Fellowship specialty training at Mayo Clinic in Rochester, MN. She joined Mayo Clinic Staff in 2019. Dr. Hurtado Andrade is interested in understanding obesity's pathophysiology to develop more effective therapeutic interventions. She is part of the Mayo Clinic Precision Medicine for Obesity program. This program aims at developing an individualized approach to the management of obesity and its complications with the goal of improving outcomes. To facilitate the generation of this new knowledge, she has focused her clinical and research efforts on specific populations: perimenopausal women and breast cancer survivors. Dr. Hurtado's contributions and expertise to the field of obesity have been recognized nationally and internationally. Regina Castaneda, MD, serves as a postdoctoral research fellow at Mayo Clinic in Florida. She is also an MSc candidate at Mayo Clinic College of Medicine and Science. Her work centres on women's health topics including obesity, diabetes, and menopause-related metabolic changes. Dr Castaneda has contributed to research examining the effects of tirzepatide on weight loss in postmenopausal women and the potential influence of hormone therapy. She is affiliated with the Division of Endocrinology, Diabetes and Metabolism at Mayo Clinic https://www.mayoclinic.org/biographies/hurtado-andrade-maria-daniela-m-d-ph-d/bio-20539671 https://www.linkedin.com/in/regina-castaneda-md-8b2371358/ Paper: https://www.thelancet.com/journals/lanogw/article/PIIS3050-5038(25)00145-1/abstract Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden
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#485
July 19 · 22 min
Mini Mikkipedia - When GLP-1 Weight Loss Dims Motivation
This episode explores emerging evidence that high-dose tirzepatide may reduce more than appetite and food noise in some people. Mikki breaks down a new case series involving three women who experienced anhedonia, a loss of motivation or interest in previously rewarding activities, despite achieving substantial weight loss. She explains the difference between “wanting” and “liking,” how GLP-1 medications may influence dopamine reward pathways, and why symptoms can feel different from depression or early medication side effects. The cases suggest that dose reduction may restore motivation without necessarily compromising weight-loss maintenance. While three cases cannot establish causation or prevalence, the findings highlight the importance of monitoring exercise, hobbies, social engagement, and overall enjoyment alongside weight, appetite, and gastrointestinal symptoms. Topics Covered What anhedonia is and how it differs from depression Three cases involving high-dose tirzepatide The potential role of dopamine and reward pathways Why dose reduction improved symptoms in these cases Practical considerations for patients and prescribers Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order
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#484
July 14 · 1 hr 3 min
Fueled or Fooled? Rethinking Ultra-High Carbohydrate Fuelling with Dr Dan Plews
Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com This week on the podcast Mikki speaks to Dan Plews about his new paper ‘fuelled or fooled’ Examining the Evidence and Mechanisms Behind Ultra‑High Carbohydrate Intake in Endurance Athletes - and they discuss the latest research on carbohydrate fuelling (from the very low to the very high) and the evidence base to support ultra high carb fuelling. Dr Dan Plews is an applied sports scientist, exercise physiologist, researcher, coach and accomplished endurance athlete with more than 17 years of experience working at the highest levels of international sport. Dan is the founder of Endure IQ, an endurance education and coaching platform designed to help athletes and coaches apply sports science in the real world. He is also the co-founder of Endurox alongside Dr Adam Storey, providing evidence-based HYROX coaching and programming that combines endurance development, strength training and race-specific preparation. In addition, Dan is Science Lead at Pillar Performance Supplements, where he helps translate emerging research into practical supplementation strategies for athletes. Dan’s work brings together scientific rigour, elite-level coaching experience and first-hand understanding of what it takes to perform. His approach is centred on giving athletes the “why” behind the “what” and helping them apply science-driven strategies to train smarter and perform at their best. Paper Examining the Evidence and Mechanisms Behind Ultra‑High Carbohydrate Intake in Endurance Athletes https://link.springer.com/article/10.1007/s40279-026-02462-z https://www.endureiq.com/. https://www.endurox.co/about Previous appearances https://podcast.mikkiwilliden.com/360 https://podcast.mikkiwilliden.com/198 https://podcast.mikkiwilliden.com/107 https://podcast.mikkiwilliden.com/47 https://podcast.mikkiwilliden.com/31 Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden
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#483
July 12 · 29 min
Mini Mikkipedia - Why Diets Fall Apart After Week Three
Why do people start a fat loss plan with a hiss and a roar, only to fall off a few weeks later? In this episode, Mikki unpacks the real reasons diets often derail once the novelty wears off. It is not just boredom or lack of discipline. Early scale loss slows, hunger increases, rigid rules become harder to sustain, and motivation naturally fades. Mikki explains why sustainable fat loss requires structure, flexibility, realistic expectations, and systems that work when life gets busy. She also shares practical strategies to stay consistent, including planning weekends, using simple meal templates, tracking behaviours instead of obsessing over the scale, and shifting identity from “trying to lose weight” to becoming someone who lives a fitness lifestyle. Highlights: Why motivation drops after the first few weeks of dieting How water weight, glycogen, and scale expectations affect adherence Why overly rigid or repetitive plans often backfire Practical strategies for weekends, busy days, and off-plan meals The importance of identity, systems, and behavioural consistency Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order
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#482
July 7 · 1 hr 30 min
Brandon Da Cruz - The Truth About Body Recomposition
Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz This week on the podcast, Mikki speaks to fan favourite Brandon DaCruz — coach, educator, and one of the sharpest minds in physique and performance nutrition about body recomposition. While many people think of recomp purely as losing fat and gaining muscle at the same time, Brandon breaks down the three different forms it can take, and why the common claim that you cannot build muscle and lose fat simultaneously is based on an overly simplistic view of calories in, calories out. They also dive into why women may actually be better positioned for recomp than many people assume, the physiology behind this, and what Brandon sees in practice with his clients. Mikki and Brandon unpack the nutrition and training fundamentals that need to be in place, including protein intake, progressive training, and the common mistakes that stop women from seeing meaningful changes in body composition. Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_ Chasing Clarity https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Brandon DaCruz is an online nutrition and physique coach, accredited nutritionist, functional nutrition and metabolism specialist, and health and fitness educator with over 16 years of coaching experience. Throughout his career, Brandon has helped more than 1,200 clients ranging from Olympia-level physique competitors and competitive athletes to business owners, executives, and lifestyle clients improve their body composition, optimize performance, and enhance their overall health. His coaching philosophy is rooted in an evidence-informed approach that combines the best available research with real-world coaching experience gained from working directly with clients in the trenches for over a decade and a half. Brandon has been featured in leading industry publications including Men’s Fitness Magazine, Muscular Development, Bodybuilding.com, and the Alan Aragon Research Review, where he served as a contributing author. Known for his ability to translate complex scientific concepts into practical, actionable strategies, Brandon specializes in helping clients lose body fat, build muscle, improve metabolic health, and create sustainable long-term results without relying on extremes or quick fixes. Brandon is also the host of the Chasing Clarity Health & Fitness Podcast, a show ranked in the top 5% of all podcasts on Spotify. Through both solo episodes and conversations with many of the industry’s leading researchers, and educators, the podcast aims to bridge the gap between complexity and clarity in health, fitness, nutrition, and physique development. Each episode is designed to empower listeners through education and provide the tools needed to make informed decisions about their health and physique goals. https://podcast.mikkiwilliden.com/270 https://podcast.mikkiwilliden.com/226 https://podcast.mikkiwilliden.com/300 https://podcast.mikkiwilliden.com/368 https://podcast.mikkiwilliden.com/416 https://podcast.mikkiwilliden.com/422 https://podcast.mikkiwilliden.com/458 Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden
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#481
July 5 · 20 min
Mini Mikkipedia - Lipoedema: When Fat Loss Isn’t the Issue
In this episode of Mini Mikkipedia, Mikki unpacks lipoedema, a chronic adipose tissue disorder that remains underdiagnosed despite affecting a significant number of women. She explains why lipoedema is not simply “stubborn fat”, but a condition involving altered fat tissue, inflammation, fibrosis, lymphatic dysfunction and pain. Mikki explores why standard diet and exercise approaches often fail to shift affected tissue, while still playing an important role in managing symptoms, inflammation, mobility and secondary weight gain. She also covers emerging evidence around low-carbohydrate and ketogenic approaches, low-impact exercise, compression and lymphatic support, specialist liposuction, and the developing conversation around GLP-1 medications. This episode is essential listening for anyone who has felt dismissed, confused, or blamed when their body has not responded as expected. Highlights: Why lipoedema is biologically different from general body fat How low-carbohydrate approaches may help reduce pain and inflammation The role of exercise, lymphatic flow, compression and mobility Why specialist liposuction is currently the most direct tissue-targeting intervention Where GLP-1 medications may fit in future lipoedema management Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order
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#480
June 30 · 1 hr 8 min
Choose Your Hard: Grant Schofield on Human Potential
Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com This week on the podcast, Mikki speaks to returning guest Professor Grant Schofield about his book that has been released (and sold out in bookstores up and down the country): Choose Your Hard. We unpack this and more and it is, as always, an awesome conversation. Grant is a Professor of Public Health at Auckland University of Technology, former Director of the University’s Human Potential Centre, former Chief Scientific Adviser to the Ministry of Education in New Zealand, co-author of four best-selling books and Chief Science Officer for PREKURE. Professor Grant’s career has focused on preventing the diseases of modern times, and seeing what it takes to help people live a long, healthy and happy life. He lives and breathes the motto “be the best you can be”, and sees this as a game-changer for the health system – capable of transforming the current health (sickness) model, to one in which we aspire to be well. He is redefining public health as the science of human potential; the study of what it takes to have a great life. Grant is well known for thinking outside the box and challenging conventional wisdom in nutrition and weight loss, as well as physical activity and exercise. He brings his fluency across several scientific disciplines – from human physiology, to psychology, to peak performance – to his role at PREKURE, where he delivers world class training in lifestyle medicine Grant’s book https://profgrantschofield.com/choose-your-hard-a-philosophical-guide-to-getting-shit-done/ You can find Grant through the following avenues. Grant Schofield Blog:https://profgrantschofield.com/ Pre Kure https://prekure.com/ https://podcast.mikkiwilliden.com/412 https://podcast.mikkiwilliden.com/324 https://podcast.mikkiwilliden.com/200 https://podcast.mikkiwilliden.com/67 https://podcast.mikkiwilliden.com/01 Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden
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#479
June 28 · 14 min
Mini Mikkipedia - How to Spot a Fad Diet Fast
In this Mini Mikkipedia episode, Mikki unpacks the red flags that separate a legitimate nutrition approach from a fad diet dressed up in sciencey language. Starting with a brief history of some truly wild diets, from the swamp diet to tapeworms and the drinking man’s diet, she explains why modern trends may look just as absurd in hindsight. Mikki walks through the common patterns: demonising one nutrient, promising rapid results without trade-offs, relying on testimonials instead of evidence, and having no plan for what happens after the “challenge” ends. This episode gives listeners a practical toolkit for assessing diet claims, asking better questions, and avoiding programs that sell short-term scale drops without long-term strategy. Highlights Why fad diets often blame one nutrient for the entire obesity crisis The difference between fat loss and early water-weight loss Why maintenance matters more than the “before and after” photo How sciencey language can hide weak or non-existent evidence Why testimonials are persuasive, but not proof Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order
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